7 August 2015
WOD
Whitten
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
On Ramp/L1: 1-3 rounds
WOD
Whitten
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
On Ramp/L1: 1-3 rounds
WOD
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans
7 Burpees
On Ramp: 5 dips, 5 pull ups, 5 front squats or power cleans, 7 burpees
L1: 5 C2B, 95/65#
L2: 6 C2B, 135/95#
L3: 185/135#
WOD
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
On Ramp: 8 min time cap, work up from 3
L1: scaled power cleans
WOD
Part 1 (0:00-6:00)
6 Minute AMRAP
1-Rep Max Snatch
(6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups L1-Pullups
30 Double Unders
15 Toes-to-Bar L1-Scale
(14:01-20:00)
6 Minute AMRAP
1-Rep Max Snatch
On Ramp: Overhead Squat or 6 min snatch practice, single unders, ring rows, sit ups
Strength
10×1 Tempo Front Squat
8 sec down 6 at bottom 8 up
WOD
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row
On Ramp: 3, 2, 1 min rows (omit 4 min)
Hero WOD
JT
21-15-9
Handstand Push Up
Ring Dip
Push Up
Skill
EMOM 12
Odd: 6 Heavy Thrusters, choose weight
Even: 4 Bar Muscle Ups (L2-6 C2B, On Ramp/L1-6 Scaled Pull ups)
WOD
21-15-9:
Deadlifts, L3-275/185 L2-225/155 L1-135/95
Box Jumps, 30/24 L1-Scale
On Ramp: 15-12-9. Scaled as needed
L1: 135/95#, scaled box jumps
L2: 225/155#, 24/20”
L3: 275/185#, 30/24”
Skill
Handstand Progressions
WOD
4 RFT
12 Pull-Ups
12 Burpees
200m Run
Skill
Speed Ladder Work
WOD
Work to a heavy complex:
1 Clean Pull
1 Clean
1 Front Squat
1 Jerk
Strength
7×2 Strict Press
Skill
EMOM 12
Min 1: 10 Step ups W/ KB in each hand (choose weight)
Min 2: 10 HSPU (On Ramp/L1-inverted for 10-30 seconds in correct position from box or on wall)
Min 3: 10 Deadlifts (On Ramp: Choose weight, L1: 135/95#, L2: 185/135#, L3: -225/185#)